F3 New Orleans

Tag: Wolfpack Mountain

  • Back To The Mountain

    Pre- Thang: It’s been a while since YHC had the Q at Wolfpack Mountain.  It was nice to be there on this clear cool morning to get better.  At 5:30, nine of us hit the road…

    The Thang:  Mosey out and around on St. Charles, then straight to the mountain with a pit stop at the bike rack for Plank Jacks x 25 IC.  Over to the first incline and lunge up the ramp. Run all the way up OYO stopping at the front side to perform the “previously marked” exercise… It went like this:  Burpees x 7, Imperial Walkers x 14, SSH x 21, Merkins x 28, Squats x 35, LBCs x 42 and plank up at the top. Six minutes of Mary followed: Hello Dolly x 20, Real Freddie x 25, Flutter Kicks x 30, High Dolly x 25, Russian Twist x 12, LBCs x 42 all in cadence.

    On the way down we stopped at each station and did a repeat, then planked up at the bike rack.  Finally, a quick mosey to the benches:  Dips x 20, Step ups x 15, Derkins x 11, Step ups x 15 all in cadence.

    Mosey back to the flag for COT.  Thanks to Hawg for taking over at this point, as YHC had to bail out early once again for work.

    It was a pleasure, as always, to start the day with this group of men.  Thank you.

    Good Times!

    Roots

     

     

  • Some new stuff for Wolfpack Mountain

    Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.

    Tclaps to Cowbell and Shorty for the 6 day straight post!

    Tclaps to El Chapo for posting twice in a row for his first week!

    I took the pack straight to the base of Wolfpack Mountain.  We did our first Circle of Pain.(COP)

    SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25

    Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.

    At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225

    Then we ran a lap down the stairs and up the other set of stairs.

    For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25

    Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.

    For COP #4 We extended it and modified from the original plan of 5 laps

    Here we tried out some new stuff (new to us at F3 NOLA)

    Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)

    Ran down the mountain – stopped in the bench alley for a quick DIP session.  Dips x 25

    Then we hustled to the FLAG for some COT.

    We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work.  Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.

    Peace!  See you in the Gloom!

     

  • University History w/ a side of Duck Poop

    Thirteen men gathered on a pleasant Friday morning along St. Charles Ave. to once again test the limits of our twenty-something to fifty something yr old chassis.  The flock of ducks staked claim on our usual spot so we were confined to the sidewalk.  YHC gave the usual disclaimer along with an additional disclaimer that the history lesson about to be included in the workout may contain info that is distorted by the gasping of air and wooziness of strenuous exercise.  Since RY put me down for another history themed running tour, I had to fulfill the obligation.

    The Warmup:

    Quick mosey up and down St. Charles to Green Wave lawn.  We gathered by the Tulane sign to briefly discuss the history of the school which started in 1834 as The Medical College of LA, then later became a private university and moved to the current day campus in 1894.  The first COP was a T-U-L-A-N-E themed one made me dig deep on the F3 website for exercises that would fit the bill:

    T – Tempo Merkin ICx20

    U – Up Downs x 10

    L – Lunges IC x15?

    A – Air Squared IC x 15?

    N – Nolan Ryans IC x 10 each side

    E – Elbow plank for one minute, alternating leg up

     

    The Thang:

    Quick mosey to the Holy Name of Jesus Church where we paid homage to the architecture and impressive craftsmanship of the building that was completed in 1892 by the Jesuits.  We split in two groups and used that date for the rep count:

    Low Slow Dip OYO x18

    High Knees OYO x92

    Rinse and Repeat.

    Mosey around the horseshoe to Marquette Hall, which was built in 1910 and is the centerpiece of Loyola’s campus.  This stop included:

    Inclined Merkin on curb OYO x19

    run up and down stairs

    Declined Merkin on curb OYO x10

    For Lagniappe we planked on the curb (not as high as I thought) and Bear Crawled up the stairs and attempted to Bear Crawl down but changed it to a mosey.  YHC discovered those steps are not the best for bear crawling.  Lesson learned.

    Mosey through the campus to the Wolfpack Mountain where we split in two groups and proceeded to Indian Run to the top.  This run seemed a bit tougher than usual for YHC and a few others, possibly due to the humidity or maybe just the extra calories taken in over the holidays.  Once we had our six, circled up for some Mary and briefly talked about Loyola University’s founding, which was in 1904 as Loyola college.  That was 112 years ago so YHC used that as our rep total for the following:

    Flutter Kicks IC x25

    LBC IC x25

    Peter Parkers IC x25

    Penguins/Back Scratchers IC x25

    Russian Twists IC x12

    Mosey down the stairs toward the flag with a brief detour followed by some grumbling from the PAX for lagniappe/sudden change on the Loyola front lawn:  Burpees x10 OYO

    Mosey back to the flag only to discover the ducks were still holding down their fort so re-routed to the benches for Dips x20 IC.  Swung wide left back to the flag where the ducks gave us just enough room to plank for a minute or two.  The pretty boys opted for the sidewalk while the real men went au-naturel in the duck poop.

    COT included the usual name-o-rama followed by YHC mentioning his appreciation for being pushed by the PAX during the workouts and the recent Jackson Day race where he clocked his best pace for a road race.  YHC encourage the PAX to sign up for at least one or two races this year to help push ourselves to full potential.  Something was also mentioned about the fact that races typically have a bit more eye candy than the F3 workouts…just saying.  Shout out to RY’s Aunt Julie and prayed for starting the year off right by continuing to be good men, husbands, fathers, co-workers, and leaders in our community.  Also continue to strengthen those around us.

    Upon packing up the flag, the ducks assembled for a flyover and managed to seek revenge on our intrusion by dropping a deuce on my shirt.  Good aim and way to take down the leader.

    A good way to start the day.  Glad I had the chance to lead.

    Tool

     

     

     

     

     

     

  • 2 Dawgs and a handsome Dan (?)

    Well at least 3 dudes woke up in the gloom to start off 2016 F3 style.

    I pulled up to the AO and I saw Jingle Vader waiting in his car.  I thought to myself…well I guess we are going to do this.  48 degrees, and very rainy.  We had to get rid of the ducks taking over the area where we plant the flag.

    Mulligan kept his promise and showed up ready to roll – at 530.

    I gave the disclaimer, still brushing the firework dust off my face from a 2am landing in the sack.  I knew this 1st day of 2016 there were 2 victories, one in showing up and the other in the pain that was about to happen.

    We ran straight to the parking garage.  For our first COP.  Warm up.

    SSH x 25, Imp Walkers x 25, Monkey Humpers x 15, Lunge Jumps x 15, Peter Parkers x 15, Side Lunges x 15.

    Then we went to the stairwell and bear crawled to the 6th floor.  Future note to self – the bear crawl upstairs doesn’t hurt as bad as regular bear crawl or climbing multiple steps at the same time.

    At the 6th floor – we showed up and did some Merkins around the clock with the parking concrete stoppers.  Inclined merks x 12,(12 oclock) regular merks x 12,(3 oclock) and declined merks x 12 (6 oclock)

    From there we did BLIMPS (As many reps as possible) while one of the three ran a lap – down the stairs, and across to the other stairwell, and then back.  We did 2 laps each.   In the BLIMP section I think we each burned through 4 sets of BLIMPS.

    Then we ran down to the 4th floor.  On the fourth floor we circled up for some Mary.

    LBC x 25, Parker Peters x 20, Mountain Climbers x 20, and Hip Dips x 10 each side.

    From there we ran down to the 3rd floor.  Here we did a plank o rama.  For the plank o rama.  We planked for 5 minutes.

    Not a lot of mumble chatter –we just did our thing — reflected on how amazing we are for being out in the cold/rain.

    We mosey’d down the stairs and back to the flag.  We did a quick 3 man COT and making the ducks get away from the flag.  After the workout I took a warm shower and slipped back in to bed like none of this ever happened.  Happy New Year!

  • 12 Yats of Christmas

    Too hot and too humid for December – for Christmas Eve.  Pushing 75 degrees.

    Today on a Thursday we moved our Friday workout…so that we could get one last one in before the holiday.

    I need to figure out how to plant the shovel flag in concrete – because no one “meets” at the flag anymore.   I finally got to meet Crab Legs, we got a surprise drop in from Side Effects and Rudy summit-ed Wolfpack Mountain for the first time.   It was a nice treat to see Side Effects stretching as he waited for the PAX on my way in!

    At 530am we rolled out for a holiday downPAINment on Wolfpack Mtn.

    I decided to dismiss all of the warmup stuff and ran us right to the top of Wolfpack Mountain.

    We did a quick starter up top and wondered if the lightening was heat lightening in December.

    SSH x 25, Imp Walker x 26, LBC x 24, Good Mornings x 20 and Monkey Humpers x 15

    After that – we did a stairway journey – one lap.  (1.5)

    Then we settled in for the 12 days of Christmas.  Or in NOLA I guess it would be the 12 yats of Christmas.   January 6th is technically the 12th day of Christmas so this is kind of backwards but whatever – I just wanted something seasonal.

    1st day – burpees   (1 x 12 = 12)

    2nd day – two lunge jumps per leg (2 x 11 = 22 but really 4 x 11= 44)

    3rd day – Squat jumps (3 x 10 = 30)

    At this point we ran a lap up and down the stairwell making sure to take deep lunges on the way up (2.5)   Right before we settled in for day 4 I was stung by a bee.  i used to be allergic, know I know that as an adult I’m not allergic.  Yeah!

    4th day – Plank Jack push ups (4 x 9 = 36)

    5th day – Burpees (5 x 8 = 40)

    6th day – Merkins (6 x 7 = 42)

    7th day – Jack knifes ( 7 x 6 = 42)

    8th day – Mtn Climbers (8 x 5 = 40  both knees = 1 turn )

    9th day – Dying Cockroaches (9 x 4 = 36 – both feet = 1 turn)

    At this point we tried to survive our 3 and a half stairway lap.  (3.5)

    10th day – Hip Dips (5 each side, 10 x 3 = 30)

    11th day – Russian Twist (11 x 2 = 22)  Here Side Effects was asking for day 12 off since it is only Christmas Eve tonight!  nah!…and for the end I really wanted to give everyone a break but I would have felt like a giant wuss if we didn’t finish with what I planned.  so we did 12 burpees on day 12.

    12th day –  burpees.  I was thinking mat jumps or ski jumps as a modify but I just pushed us to finish.  That gives us 64 burpees today boys.

    That was it – it was 6:18 at that point so we did a quick mosey back to the flag.  (That makes 4 laps)

    That either ties Hawg or we beat the record.  I can’t remember.

    COT:  We prayed a prayer of Gratitude for all of our blessings.  We did the ball of man.  We all will strive to better men in every aspect of our lives but for the next two days we will be grateful and be present with our loved ones and friends.

    Thanks for a fun Q – my last of 2015!

    Tclaps to Side Effects for pushing me harder today up that stairwell

    Prayers of safety (and fun!) for Douille and his gang as they go off to Paris

    Prayers of safety for all of the PAX to have Safe Travels.

    Prayers to our sick/hurting PAX to get well soon.  Thinking of you Jingle Vader, Roots, Billboard.

    Finally Rudy, Amnesty and I enjoyed some coffeeteria at PJS on Magazine.  A coffeeteria that was inspired by Shorty who fartsacked on us!

    Merry Christmas F3 NOLA!

     

     

     

  • All Quiet on the Park’s Lake Side

    12 men gathered around a virtual flag with two more joining as we moseyed to the Loyola grounds.

    1st COP: SSH x20, IW x20, Plank Jacks x20, Mountain Climbers x20 then 7 burpees for good measure

    Little chatter and participation on the cadence counts. Maybe YHC’s methodic cadence was not enough to wake up the PAX. YHC thought a face-paced workout would do the trick.

    Mosey to benches: Right Leg Step-UP x20, Dips x 20, Left Leg Step Up x20 & Derkins x11

    Mosey to the mountain for lunges up the ramp then a 7-11 up the mountain (w/o slurpees – do we have a exercise called a slurpee?): 7 burpees on the church side then 11 merkins on the opposite side counting down by one on the way up. Total of 27 burpees and 51 merkins.

    10 count by Bad Moon then onto a slow cadence mary: LBC x20, Dying Coach roach x20, Hello Dolly x20 & Flutter Kicks x20

    Then Double Indian Run down the mountain over to a field to get in some bear crawls.

    Bear crawl forward, Bear crawl backwards, Boo-Boo Right, Boo-Boo Left

    Mosey back to the spot where we used to put a flag every week for plank-o-rama: standard, left-arm, backwards, right arm, standard and finish with 20 sec mission impossible.

    Shout out to OSHA’s wife and thoughts about extending kindness during the holiday season.

     

     

     

  • Goodyear

    Gathered around Old Glory in the damned cold (47). Then after a lame disclaimer, off to The Thang.

    We first moseyed around until we came to the front of Tulane for a COP:
    30x IC SSH
    5 burpees
    20x IC lunges
    20x IC imperial walkers
    25x merkins
    25x plank jacks
    20x squats
    No one discerned a regular pattern, so we had to repeat–four more times. Moseyed to the corner of Calhoun for two sets of BLIMPS around the hill: 5 burpees at bottom, 10 lunges at top of the hill, 15 imperial walkers at side, 20 merkins at bottom, 25 plank jacks at top, 30 squats at side and back to start; repeat. After a fine countdown from 15 by Bad Moon, we moseyed to Wolf Mountain.

    Then moseyed to the top with a set of BLIMPS and another set of BLIMP without squats (one at each end of a floor). [Note to Qs: for BLIMPS on Wolf Pack Mountain, PAX can get in two sets if Q remembers to start with burpees at the start.]

    Short circle of mary with 32x IC LBCs, 24x IC Helly Dollys and 20x Russian Twists.

    Moseyed down the stairs and back to Old Glory, for Name-O-Rama, Announcements, Shout Out and Prayer, by which time it had warmed up one degree. But sky was clear, so we were in for a great day.

  • Black Friday Beatdown

    Five men gathered around the virtual shovel-flag, gave the Disclaimer and….one more joins us as we step off. Mosey straight to the Tulane sign for COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parkers x 20 IC
    Mosey to the Wolfpack Mountain and Indian Run to the top.
    Time for some 11’s at the top most ramp. Run down and Merkins x 10 at the bottom of the ramp and LBCs x 1 at top of ramp. Continue until numbers reverse. TClaps to Rocky Top and Duille for lapping YHC…twice. Mosey down the mountain and head to the benches:
    -Left Leg Step Ups x 20 IC
    -Dips x 15 IC
    -Right Leg Step Ups x 20 IC
    Mosey to lawn in front of Touchdown Jesus for some Mary…
    -LBC x 20 IC
    -Hello Dolly x 20 IC
    -Flutter Kicks x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 15 IC
    -Superman hold and rest x 3
    Mosey to the VSF

    Announcements, Shout Out and time for Coffee. Busy day for the pax so JV and YHC headed for some coffee and F2.

  • You Don’t Have to Move that Mountain

    “You don’t have to move that mountain, Just help me Lord to climb it.” – Nickel Creek

    12 men men met in a perfect gloom for a Wolfpack Mountain Triple Shot.  We were blessed with a guest from Carolina, and to his credit I didn’t hear him mention the Panthers one time – T-Claps for that.  I didn’t ask, but I think he may also be a world-champion crab walker. #FasterThanJameis

    This was my first time to Q a Friday workout.  We gathered around the flag for the disclaimer and we’re off.

    The Thang

    I wanted to prove that I was my own man, so we skipped the normal meandering mosey and headed straight for Touchdown Jesus (watch for cars).  We lined up by the LOYOLA sign fka the YOLO sign for the warm-up LOP.

    All exercises were ran between the LOYOLA sign and TD Jesus (about 35 yards?) – High knees, Butt Kicks, Karaoke (down and back), Bear Crawl, Crawl Bear, Jameis Winston, Winston Jamies.

    Observations:  1) The dewey (not Douille) wet ground was surprisingly cold.  2) Wild Turkey has to be the fastest Bear Crawl / Crab Walker we have ever seen ’round these parts.  I am going to check out some Area 51 backblasts and see if they just do Ark Loaders for 45 minutes.

    Humbled by the Wild Animal from Carolina YHC led the PAX to Wolfpack Mountain.

    YHC chose to do 15s up the mountain instead of 11s.  After realizing the Ole Miss grads were not in attendance I skipped the in-depth explanation of the arithmetic involved (Arkansas – 49th in Education, 1st in your hearts).

    Start with 5 burpees on the south side and 10 donkey kicks on the north side as you run up the mountain increase the burpees and decrease the donkey kicks by one.  I think we ended up with a total of 45 burpees and 40 Donkey Kicks, but take that with a grain of salt (see previous mention about Arkansas being 49th in education).

    Down the stairs.  T-claps to the Loyola campus maintenance department for cleaning up the urine and ice cream.

    We gathered at the foot of the mountain for a Dirty McDuece climb:

    •  Up the first incline and then gather for the COP (everything is IC x 12):  Merkins, Squats, Hello Dolly
    • Up two levels and then: Left Hand Stagger Merks, Lunges, Flutter Kicks
    • Up two levels and then: RH Stagger Merks, Toe Raises, Putins
    • Up two more levels to the top:  Abe Lincolns, Beyonces, Freddie Mercurys (these went particularly well with my mustache).

    Back down the stairs.  At this point we had 6 minutes left, so we went for the trifecta

    Mosey to the outer stairwell and run up one at a time.  YHC went all wedding coordinator like and made the PAX space out.  Cross the top floor of the parking garage and run down the inner stair well.  At this point we moseyed back to the flag just making it in time.

    Naked Man Moleskin

    T-Claps for this PAX and their record-setting performance on Wolfpack Mountain.  Hopefully the record doesn’t stand for very long….I know I am perseverating on this, but I can’t get over how fast Wild Turkey can crab walk.  This is the gold standard to which the NOLA PAX must aim to acheive…Full Disclosure – I think the quote at the beginning of this BB was actually written by Trisha Yearwood, but I thought it sounded cooler to attribute it to Nickel Creek who remade the song.  If you’ve read this much of the backblast your realize that I’m not cool so I’ll be honest – I do love me some Trisha Yearwood… Continued prayers for RY and Agassi’s aunt…T-claps to Wild Turkey for leading us in a great prayer.

     

     

  • Baker’s Dozen

    Pre-thang – pulled up to a bunch of dudes hanging out on the AVENUE.  No flag upon arrival until I requested one.  I saw a FNG – chilling waiting and ready to go.  Today was Forrest’s Q but he got stuck with a last minute job so I quickly filled in for him.  Lots o’ ducks blocking us from our normal spot – I had to tell them to leave so we could plant the flag!  Started to worry about a duck diarrhea redeux.  A beautiful morning at 65 degrees and cloudy.

    Thang:  An abbreviated mosey to the Tulane sign.  We did our first COP there–ALL exercises will be divisible by 12’s today.  IC except Lunge jumps –SSH x 24, Mtn Climbers x 24, Chuck Norris x 12, Lunge jumps x 24 OYO, Hillbillies or Hawgs x 24

    Mosey to WOLFPACK MTN.  Go straight up the MTN via the Stairs.

    At the top did a little PLANK O RAMA.  Left arm up, reverse plank, right arm up, regular, elbows, southern gent, regular, yankee agressor and elbows.  4 min 30 secs.

    Then we divided into groups of two.  I was #13 so I went alone with the first person to finish.  Run 1 stairwell lap.  Down a the stairs – over to the back stairs – then up those stairs, and then over to the PAX.  (1 lap).  The other partner did x 12 merks, x 24 lbcs, and x 36 squats.  Repeat that cycle until your partner returned.  We only did two laps.  Next time I Q a Friday – we are going for 4 laps!

    I was hoping for a beautiful sunrise today -but unfortunately it was overcast and cloudy.  At this point we circled up for a longer than 6 min, 6 min of mary.

    1.)  Dying Cockroach x 24   2.)  Peter Parkers x 24  3.)  Russian Twist x 24  4.) Flutter kicks x 24   5.)  Jane Fonda left x 12, 6.) Jane Fonda right x 12  7.)  Parker Peters x 24  8.)  Hello Dolly x 24

    We then mosey’d back to the Flag.  At the FLAG – we were 2 mins early so we held plank again for 120 secs.

    COT–> Prayed for the women in our lives – Mothers, Wives, Sisters and Daughters.  What can we do to be better for them?

    TCLAPS to Taylor aka Mulligan who came out in the gloom to workout.

    ANNOUNCEMENTS:

    1.)  Lets raise some cash to fight prostate cancer:  MO’VEMBER with Hawgcycle, RY and …I think Bogey!  Grow your stache or if you are chicken to let out your inner Selleck – you can donate here

    2.)  Pancakes after the workout on 11/14 with Amnesty and Side FX.  Amnesty has the Q–too.  That means pullups.

    3.) Start brainstorming a good December/Christmas CSAUP now.

    4.)  Jackson Day race via the NOTC Jan 3rd Sunday 830AM  Jackson race